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General

Aug 14 2017
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recovery properly after a race

How to recover properly after a race

By | General, Training Tips, Uncategorised | No Comments

As soon as you step over the finish line, it’s important to think about recovering properly after a race.  It’s usually overlooked, but is a crucial component of one’s training program.  Accomplishing any race distance is certainly something that should be celebrated with post-race festivities, and a little rest and relaxation.  But what happens after that?  It’s easy to get through the pre-race taper, hit the ground running on race day, and bask in your success. But what’s the best way to get back into running?  How long does recovery take?  What’s the best way to recover?

Immediately after:

As soon as you cross the finish line don’t stop moving.  Keep walking towards your medal, post-race food, and to see any friends and family that have come to support you.  Working hard during a race causes your heart to pump blood and oxygen rapidly through your body, and will continue to do so even after you cross the line.  By walking around for a good 15-20 minutes afterwards will help to avoid any blood from pooling in your extremities if you were to stop abruptly.  Moving will help to flush out the metabolic waste that’s accumulated in your muscles from the race, and will aid in active recovery.  Continue to move for the rets of the day too – nothing crazy, but after you’ve had a nap opt to go for a short walk in the evening to keep your muscles from tightening up.

Within one to two hours

Get some fluids and food in you as soon as you can.  Burning through your energy stores, and sweating throughout a race can leave you depleted.  Races will have some post-race food that will be great to bridge the gap between the end of the race and your next meal.  Try to get a good amount of carbohydrates and protein to feed your exhausted muscles.  It’s important to rehydrate with 16-20 oz of water for every pound of body weight you’ve lost during the race.  Add in electrolytes, or grab a sports drink to replenish electrolytes lost through sweating.  The amount you have to drink to rehydrate will depend on your sweat rate, the heat/humidity of the day, and how much you hydrated throughout the race.  Keeping an eye on the colour of your urine is a good indicator: light yellow/lemonade is the colour to strive for.  Try to avoid alcohol immediately after the race, or at least until you’ve had some water/electrolytes.  Having depleted your body’s stores, the effects of the alcohol are much greater post-race and can impede your recovery.

24 hours after:

Getting a good night’s sleep after a big race is key.  It can be difficult falling asleep after big efforts due to achy and restless legs.  Avoid taking anti-inflammatories – your body elicits an inflammatory response as part of it’s healing process.  The sore muscles may suck initially, but it’s all part of the process.  If you’re having a tough time sleeping, look into taking melatonin. It is a natural substance created in our pineal gland that helps to regulate our sleep-wake cycle.

The day after a race, if your muscles are still sore and achy, take an ice bath.  This will help speed up the recovery process by assisting the body in reducing the inflammation in the tissues.  Use the day after a race to debrief about the race, go for a walk, and just relax.  The down time after a race is just as important as the hard work before a race.

The week after the race:

Going back into training doesn’t need to be done right away.  A lot of people will take a few days off, and go for walks/light cross training to keep their body moving and loose.  The rule of thumb is in the first couple weeks after a race, follow the structure of the taper week, but in reverse.  It’s a great guideline for easing back into intensity without overdoing it.  Avoid too much intensity until about 10-14 days after the race to allow your muscles to fully recover before getting back into the swing of things.  Also, don’t forget the importance of rolling and stretching.  Many runners will book a massage or physio appointment for the week after a race to help flush their legs out.  Both these options help your recovery by increasing blood flow to your recovering muscles.

Keep in mind that these guidelines are just suggestions.  Everyone takes different times to heal and recover.  Listen to your body to figure out the best approach for your return to training.

Jul 31 2017
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benefits of track work

The benefits of hitting the track

By | General, Training Tips | No Comments

The benefits of track work when training for anything longer than 5k aren’t often discussed during a race build. Track workouts have their time and place for any race distance.  While crucial for typical track events of 5000m and under, they also provide many benefits for any distance up to the marathon.  Even ultra marathoners do track workouts sometimes!  It can feel intimidating heading to the perfectly marked 400m oval. The fear of the workout’s intensity, not knowing how to pace, or pressure to perform an a perfectly flat and manicured surface can steer runners away.  Try to ignore those barriers and remember the benefits a track workout will provide.

Learn to pace

On the track, the terrain is consistent and is perfectly flat.  These characteristics help runners learn how to properly pace themselves and understand what difference paces feel like. When running on the track, you must mentally push yourself to keep on pace. This helps build mental strength as well as physical strength, which is the opposite of treadmill running that forcefully keeps you moving at the same speed.  Understand that not every interval needs to be an all-out effort.  Being able to keep tabs on the pace by checking splits every half-lap (200m) or full lap (400m), will provide timely feedback so you know how and when to adjust your pace.

Improved running economy/efficiency

Running easy is exactly what it sounds like: easy.  It builds a tolerance to pavement pounding and slowly creates an aerobic base, but it also only teaches how to run at a leisurely pace.  Track workouts encourage a faster turnover. Therefore, it teaches your body how to run fast by adapting neuromuscular, musculoskeletal, and respiratory systems.  Faster turnover helps recruit and stimulate fast-twitch muscle fibers.  The amount in which it helps to make you run faster is very individual, but it will certainly help you from getting slower!  By building an aerobic foundation, it enhances the amount of oxygen that is consumed at a given pace. Meaning you’re able to hold a higher intensity for an extended duration before running out of steam.

Mental toughness

The thought of running around in 400m ovals isn’t exactly appealing. The monotony of the unchanging terrain and elevation can make it hard to remain motivated throughout a workout.  However, that’s exactly what makes the track great.  It requires mental toughness to remain on task throughout the workout especially with the workout’s heightened intensity. Seemingly unnecessary to do 400m repeats when training for a half or full marathon, it’s actually incredibly helpful.  When busting out shorter and faster intervals, it forces your legs to get out of an easy run shuffle and into a more powerful stride. By pushing a pace that can only be held for a short period of time, it makes the speed of threshold/tempo runs feel much more manageable.

So when training for your next goal race, be sure to include some speedy track sessions into your build.  Ideally grab a group of friends to accompany you and push the pace.  Do a full warmup to fully prepare your muscles for the intensity of the workout and don’t forget to have fun!

Jul 24 2017
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Dressing for the heat

By | General, Training Tips | No Comments

In the middle of summer, the heat has set in and most runner’s have become slightly more acclimatized to the weather.  However, if you typically run in the early morning/evenings when the temperature is lower, and you’re faced with an afternoon run, it can still be a shock to the system.  Much like winter running, what you wear can help you survive the run no matter what the conditions are.  Keeping sun safety, hydration, and thermoregulation in mind, these are some of the best ways to beat the heat.

Wear technical fabrics
We’ve all heard that cotton is the enemy, and it certainly is when it comes to running in the heat.  Unlike moisture-wicking technical fabrics, cotton absorbs sweat which weighs the clothing down and puts you at risk of chafing.  Technical fabrics are breathable and pull moisture away from the body to keep you cool through evaporation of sweat.

Keep it loose and light
Looser fitting shirts help to keep you cool by offering more ventilation as the air can move through the clothing unlike tighter fitting clothing which can retain body heat.  Choose light colours as they reflect the sunlight, whereas black/dark colour absorb the sun’s heat.  This will put you at risk of overheating.

Protect your head
Your body releases a lot of it’s heat through your head, so it’s important to wear a technical fabric hat or visor.  The benefit of a cap is that it protects your scalp from getting burnt, and can be stuffed with ice or soaked with cold water to cool you down even further.  Visors help shield your face and eyes from harmful UV rays, but do leave your head exposed to the sun.

Keep your eyes relaxed
It’s easy to forget how much energy squinting takes out of you while on the run.  It causes unnecessary  energy expenditure and can cause headaches or migraines.  Grab a pair of UVA & UVB protected sunglasses to keep your eyes relaxed and protected from the sun’s harmful rays.

Slather on the sunscreen
Skin is the body’s largest organ, so it’s important to protect it.  Make sure to apply sunscreen wherever there may be skin exposure; if you plan on delayering throughout the run, don’t forget those areas too!  Opt for at least SPF 30 and waterproof so that it stays on as you sweat on the run.

Accessorize with hydration
Running in the heat causes your body to sweat more and lose water and electrolytes at an alarming rate.  If not replaced in a timely manner, it puts you at heat of dehydration and susceptible to heat-related illnesses.  Use either a hand-held bottle, a fuel belt, or a hydration pack for easy access to fluids.  If you aren’t a fan of carrying something while you run, plan a route that passes by water fountains or convenience stores where you can pop in to grab a sports drink if necessary.

Apr 04 2017
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Run Barbados Marathon Weekend 2017

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 Come for the run, stay for the fun! 

Join Lanni Marchant and Natasha Wodak on our Canada Running Series road trip to Run Barbados Marathon Weekend, December 1st – 3rd 2017. Join “Betty and Veronica” in the 10K, on the beach, for a few easy runs, and out on the town! It’s the ultimate CRS year-end reward!


We strongly recommend calling today as space is limited and will sell out at the group hotel.

Trip includes:

  • Round trip airfare from Toronto or Montreal via Air Canada.
  • 7 nights (November 30th – December 7th) at the fabulous 4-star Bougainvillea Beach Resort on Maxwell Coast Road.
  • Studio Room CAD$1418.00* per person based on double occupancy.
  • Junior Suite CAD$1568.00* per person based on double occupancy.
  • Transfers between airport-hotel in Barbados.
  • Prices quoted as of July 20th, may be subject to change. Space limited. Book early!

There’s a race for everyone: 1 Mile, 5K, 10K, Half-marathon, and Marathon, spread through Friday, Saturday and Sunday.

Race details: www.runbarbados.org

Then it’s time for the beach! Don’t miss our photo gallery from last year’s tour!


Booking:

To inquire about bookings, call Marge Folkes at Marville Travel 905-891-0111 or email mfolkes@marville.com.

For inquiries regarding the races email alan@canadarunningseries.com with “Run Barbados” as the subject.

Race details: www.runbarbados.org

Mar 16 2017
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Running & Beer

By | Elite Athletes, General | No Comments

Beer and running seem to be a match made in heaven.  From infiltrating local running clubs, races, the Beer Mile, and as a reward for any hard workout or race, beer has added yet another social element to the running scene.

Chemically speaking, brewing beer occurs from the fermentation of starch by yeast.  The sugars in the grain are metabolized which creates the alcohol and CO2.  Although beer is 90% water, and typically four to six percent alcohol, it is still considered a diuretic. Beer does contain sugary carbs, nutrients from the hops, starch, and some electrolytes, but the alcohol content puts a damper on these benefits.  So if you plan on having some post-run brews, grab a glass of water and a snack to have before the beer.

Even with the alcohol content, beer has health benefits when consumed in moderation. Moderate consumption means one 12-ounce beer per day for women, and two for men (but don’t think that the days you don’t have a beer can be added to another day and still be considered “moderate consumption”).  In moderation, beer has been seen to lower risks of kidney stones in men compared to other alcoholic beverages; contains multiple B vitamins and chromium; helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol; contains hops that are rich in anti-inflammatory polyphenols; and can decrease the risk of Type 2 diabetes.

While it seems quite normal to have a beer after a run, having beer during the run may seem a little extreme, but that’s exactly what the Beer Mile is. We caught up with some of Canada’s top beer milers to share their running & beer stories:

Jim Finlayson

I was one of the rare ones who didn’t really drink beer. Had my first one 2nd year university, 1992, and didn’t care for it. Felt way too bloated, too, and I couldn’t understand how my roommates could drink more than one. And so their surprise when I ran my 5:09 beer mile world record in 2007.

My first beer mile was in 2005. It was a fundraiser for melanoma, in honour of a local triathlete who had passed away. We had a huge crowd. 75 participants and over 100 spectators. The Times Colonist newspaper was on hand. I only did it to support the cause. At the time the world record was 5:42 and I figured if things went really smoothly I could be 6:20-30. Certainly wasn’t thinking anything faster than that, and so I chose Guinness, which isn’t beer mile legal (only 4.4%, and it needs to be a 5% beer). It was late December, just before Christmas, and we ran it in the rain and dark. I had no idea what my splits were. I just ran as hard as I could. Someone told me after the race I’d run 5:12, which seemed impossible to me, but it was corroborated by the official timers. The mark didn’t count as a record since I drank Guinness, but I knew then I would return the next year with a legal beer, which I did, and ran 5:20 drinking Keepers Stout from a can. The year after that I ran 5:09 with Granville Island Winter ale, which stood as the world record for 6 years.

I didn’t run a single beer mile after that until Flotrack hosted the World Championships in the fall of 2014. By then I was a master, with suspect speed and no chugging practice. I thought I would get dusted by these University kids. Figured I would come last. Nick Symmonds was in the race, Lewis Kent, Corey Gallagher. These boys were big and fast and young. They were brash and controversial. In the media guide all of our fastest chug times were listed and mine was the slowest at 8 seconds. Our mile bests were listed, too, and I was nearly the slowest there, with my personal best from 16 years prior. But for whatever reason my body takes to the beer mile. I ran 5:20 and finished 3rd. A year later I took another serious crack at it on the track, just because my curiosity was intense, and ran 5:01 which still stands as my beer mile best.

This nascent beer mile frenzy… I feel like it’s a bit of a supernova. After that first World Championships and before the first World Classic the beer mile burned pretty brightly, and so when I went to the pub with my mates I would order a beer in whatever bottles they had, Sleeman or Heineken or (preferably) anything from Phillips, and I’d get my friends to time me. They’d pull out their iPhones and set them on the table, and as soon as the waitress put the beer down and turned away, I’d go. The truth is I don’t love beer. I can enjoy it, sure, but I’d rather train than sip at it. I’d rather see if I can get under 4 seconds than nurse one. So the waitress would leave and my boys would be ready, and I’d train there in the pub, getting down to 3.37 seconds once, confirmed by the backup timer. We’d only be there for an hour or 90 mins and I’d drink two beers in that time, and they’d be in my hand for less than 10 seconds. It helped having the stage. I wanted pressure on me. I wanted to have the possibility of being ridiculed if I screwed up and spat it out my nose, and so the pub was ideal. I was preparing for the big races. Never had the urge to run after, though. Not on those nights at the pub.

I don’t really fall on either side of the pro/con argument. Clearly I’m not contra beer and, more generally, drinking, but I don’t drink much. I like the environment mostly for the socials. I know alcohol can interfere with recovery and sleep, but I also know keeping the governor on too tight can have the same detrimental effect.

Corey Gallagher

I’ve always thought of myself being a beer connoisseur. I love trying new beers everywhere I go. One of my favourite winter celebrations is our Winter Beer Mile (we also hold a summer one) here in Manitoba. My first one was in 2006, during my first year of university. Every year after CIS championships the team would host an underground beer mile. This time conveniently fell around by birthday, which is on St. Patty’s Day, so it was a fun way to celebrate with everyone.

The only draw back being, its March in Winnipeg, which means there was also a fair amount of snow to shovel.   We would gather the team on a Friday night, hang out and shovel the track for hours. We would then wake up the next morning a bit rough around the edges, and dreading what we were about to do. My first beer mile were terrible, I ran around 14 minutes and was definitely penalized for not holding down my contents.

I’m happy to say things have greatly improved since then, and I look forward to our Winter Beer Mile every year.  Since my first year of university, our Beer Miles have grown beyond just the team. We get all types of people coming out (family members, friends of friends etc) as it’s a great fun and active way to bring people together over beers.

I always look forward to enjoying a casual beer once Beer Mile training is done. Nothing beats a nice cold beer after a hard workout or long run. However, during training I don’t allow myself any casual sipping beers, I practice chugging with everything.

Mar 03 2017
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Feature Friday – Sports Practitioners

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We’ll be talking with various local Sports Practitioners over the next few weeks for our #FeatureFridays. This week, we’re talking to Chris Napier at Restore Physiotherapy – check it out!

PHYSIOTHERAPY FOR RUNNERS

Physiotherapists are highly qualified health professionals whose main goal is to help people get better and stay well. Using advanced techniques and evidence-based care, physiotherapists assess, diagnose, treat, and prevent a wide range of health conditions and movement disorders. Physiotherapy helps repair damage, reduce stiffness and pain, increase mobility and improve quality of life. Physiotherapy extends from health promotion to injury prevention, acute care to rehabilitation. Physiotherapists, put simply, are the experts when it comes to assessing and teaching movement.

At Restore Physiotherapy, we believe in one-on-one treatment time with plenty of time dedicated to assessing the injury to get to the root cause. This is followed by a comprehensive treatment program utilizing exercise, manual therapy, and movement re-education to improve symptoms and prevent re-injury. As a running specialist, I take a detailed history of the problem as the runner presents it (location/type of pain, duration, aggravating factors, etc.) paying careful attention to details about changes in training, footwear, surface, and other variables. Since most (or arguably all) running injuries are a case of “too much, too soon” any sudden change in one of these variables can present an opportunity for injury to develop.

A gait analysis on a treadmill is also an important part of the assessment of the runner to determine if biomechanical factors are involved in the manifestation of the injury. These risk factors may not be evident on a simple physical examination so a gait analysis is not to be left out. Running injuries often develop when tissues break down due to poor form or maladaptation to the stresses placed on them. While careful progression of training volume and intensity can prevent most injuries from occurring, runners are known to push themselves and train through early signs of injury. Poor biomechanics exacerbated by a state of fatigue can result in typical overuse injuries such as Achilles tendinopathy, patellofemoral pain syndrome, iliotibial band (ITB) syndrome, and medial tibial stress syndrome (“shin splints”).

When assessing a runner on the treadmill, I look for biomechanical risk factors ranging from a slow cadence and increased vertical impact force to poor geometry in the lower extremities at foot strike. Treatment may consist of correcting faulty mechanics (only if they are determined to be involved in the injury), changing stride characteristics like cadence or stride length, and strengthening the appropriate tissues to withstand the repeated forces of running. Throughout the treatment process, the gradual overload principle must be followed, being sure to increase overall workload by approximately 10% per week. Too much and the runner may break down; too little and the body will fail to adapt to greater loads.

Here are some tips on how to prevent the most common running injuries:

  • Identify any recent changes in your training (volume, intensity, surface, footwear, etc.) as most injuries are a result of “too much, too soon”
  • In the initial stages of injury, stop running if the pain changes your running gait or increases as you run. If you are able to run with mild pain, and without changes to your mechanics, it may be ok to continue running through the injury—consult your physiotherapist
  • Running is a one-legged sport: focus on exercises that improve eccentric control of the body over the stance limb (single leg, weight-bearing, dynamic, plyometric)
  • Have a gait analysis performed and correct any significant gait abnormalities with gait retraining if considered to be clinically relevant
  • If you’re starting to feel burned out—mentally or physically—take a week or two of easy running before a forced break due to injury occurs

Chris Napier
Sport Physiotherapist, Restore Physiotherapy
PhD Candidate (Biomechanics), University of British Columbia
Athletics Canada Physiotherapist

My decision to accept the opportunity to serve as the Director of Chiropractic Services in early 2013 for Fortius Sport & Health was an easy one.  Working as part of a team in a state of the art facility, where collaboration, integration, and innovation are the fundamental pillars is any sports practitioners dream.

As chiropractors, we not only evaluate and treat sites of injury but look at the individual as a whole.  We observe overall posture and alignment, as well as the quality of movement through sports specific actions to identify areas of dysfunction and get athletes back into the activity they love.

 CHIROPRACTIC CARE FOR RUNNERS

All sports expose participants to repetitive stresses due to the repetition of similar movement patterns over and over.  Running is certainly no exception.  Every step, depending on how fast one is moving, will impart forces of 2 to 5 times body weight into your structure.

Every runner will attest to the common aches and pains or injuries such as plantar fasciitis, achilles tendinitis, hamstring strains, or the ever present tight glutes. Helping you manage the forces associated with running is where chiropractic comes in.

Using manual therapy, we provide detailed treatment to involve myofascial soft tissue structures and joints in combination with traditional chiropractic manipulation, when necessary, to improve mobility and musculoskeletal function. In this manner we not only assist in resolving current injury but also look to improve performance and reduce future injury occurrence.

SELF-CARE FOR RUNNERS

When we work to optimize posture, ensure muscle tone is well maintained, and joints are moving well, the body can more efficiently manage the repeated stresses associated with running.  Adding daily self-care (which includes strengthening and mobilization of the major muscle groups and joints) to your chiropractic care will help to keep you injury free and enjoying your runs.

There are a number of areas to address in our daily routines, and below are a couple of my favourite stretches (downloadable PDFs).

INTEGRATED ATHLETE DEVELOPMENT AT FORTIUS

Fortius SportFortius Sport & Health is an integrated athlete development centre strengthened through philanthropy and focused on optimizing athlete performance for life. Situated just outside of Vancouver, British Columbia, it is home to a state-of-the-art training facility as well an integrated team of sport medicine and science practitioners.

At Fortius, chiropractors work with sport medicine physicians, physiatrists, physiotherapists, kinesiologists (hydrotherapy), massage therapists, optometrists, biomechanists, physiologists, strength and conditioning coaches and dietitians to deliver precise, customized treatment and training plans for athletes of all ages and abilities.

Our chiropractors collectively have provided performance and injury care across multiple sports, including NCAA Swimming, Olympic/World Championship level Track and Field, CFL and NFL Football, Ironman Triathlon and International level soccer.

Whether you’re a professional training toward a World Championship, your first 10km, or simply wanting to walk for health, we would be honoured by the opportunity to be part of your care team, assisting you in accomplishing your athletic goals.

Visit www.fortiussport.com to learn more or to book an appointment today.

Feature Friday – March 3, 2017

Although Massage Therapy is a well embraced form of rehabilitation, its progression over the years from spa and relaxation work, to specialized therapies such as pre-natal or athletics, to being included in preventative medicine such as injury prevention, is an important awareness to have.

Many seek out an RMT when a problem arises, and of course, this is an appropriate time to get soft tissue work. Massage Therapy, however, can be used as a means to help prepare an athlete for competition, as a tool to enhance athletic performance, as a treatment approach to help the athlete recover after exercise or competition, and as a manual intervention for sport related musculoskeletal injuries (such as promoting tissue and system health before breakdown begins).

Getting injured is every active persons worst nightmare – it impairs performance, delays training and conditioning schedules during recovery, and they also hurt!. Many injuries, however, can be prevented altogether with the right rehabilitative care (in combination with a proper training program, nutrition and water intake, sleep, and equipment) and Massage Therapy can play an invaluable role! Soft tissue work such as Massage monitors muscle tone, helps to eliminate scar tissue, increases mobility, increases range of motion, reduces muscle hypertonicity, and promotes relaxation (that one is cliché but surprisingly valuable!). RMTs involved with athletics are also often competent with sport related taping, or have specialties such as Graston Technique or ART, which have traditionally been done by Physiotherapy or Chiropractic.

If you use your body on any kind of regular basis for sport, Massage and soft tissue work should be an integral part of your life, whether it be to take care of the big and small issues that get in the way of efficient and pain free movement, or to help you prevent those issues from happening in the first place.

Impulse Sport Therapeutics is a multi-disciplinary clinic with locations in West Vancouver, North Vancouver and Port Moody.

Mar 02 2017
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The 5 Worst Habits of Runners

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Runners are guilty for developing poor habits that they believe will enhance their training, but can actually negatively affect training and increase their risk of injury.  Here are some of the ones we see most often, and what you can do to prevent them:

  • Running too much.  More isn’t always better.  Runners make the mistake of ramping up their mileage too quickly before they allow their bodies to adapt to the training.  Overuse injuries are caused primarily from running more than the body can withstand.  Abiding by the “10% Rule” is the safest way to increase mileage; if you’re running 30km per week and want to do more, do 33km the following week and so on.
  • Hip/core work isn’t a part of the training program.  Another way of preventing injury is by incorporating a simple core and hip strengthening routine.  When injuries occur it’s typically from muscle weaknesses and imbalances that cause runners to compensate.  By adding hip and core exercises into your weekly routine, it helps to stabilize the leg with every stride, and helps to maintain good posture while running.
  • Running on the same route/surfaces.  Changing the variability of your running routes and surfaces can help to keep injuries at bay.  If you always run the same flat course on the road, it might be time to hit the trails.  Mixing up the surface you run on can help to strengthen stabilizer muscles in your legs and feet, and avoid overloading any other muscles.  Using softer surfaces like trails and rubberized tracks will reduce the impact on running on your body which is best when you’re tired, or needing a recovery day.
  • Skipping rest days.  Overtraining can lead to a multitude of problems from injury, increased risk of sickness, and loss of motivation.  Rest days are a crucial part of any training program as it allows the body to absorb all the work it’s done throughout the week.  If that day is skipped your body doesn’t have the time to rest and will continually breakdown until the point of injury.  Listening to your body is key to realize.  If it’s feeling unusually fatigued or if there’s any nagging pain, it’s probably time to take a day off.
  • Not wearing the best shoes for your feet.  Shoes are the most important tool any runner has.  If they are worn out, or have an improper fit, that can increase the risk of injury.  Shoes are typically good for about 300-500 miles, but after that the cushioning and stability starts to wear out.  If you’re unsure of what shoes are the best for you, head to the nearest run specialty store and have the experts help you figure out what you should be wearing.  They’ll provide a wealth of knowledge.
Feb 23 2017
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Training Partners

The Benefits of Training Partners

By | General | No Comments

Running, long distance running in particular, is the epitome of individual pursuit.  It provides a mental break from the hustle and bustle of the work day, a chance to tune in to what’s going on with one’s body, and has the flexibility of being done whenever one decides to lace up and go.  However, on the days where it’s hard to get out of bed, or find the motivation to workout, a training partner or group may be exactly what you need!

Running partners/groups help create a tight-knit community in a very individual sport. While it may not be possible to train with others all the time, when the opportunity presents itself to meet up with others to run, take it!  There are so many benefits to running with others:

  1. Accountability: It can be hard to find the self-discipline get out of bed for a 6am run, especially on cold, dark mornings.  The temptation of hitting the snooze button and going back to sleep in the lovely warmth of a blanket cocoon can be too enticing. Setting plans to meet a running buddy or group will ensure you get out of bed in time.  The accountability will reduce the chances of skipping a run, slacking during a workout, or cutting the run short.
  2. Diversion: When you’re running with a friend, it allows for mindless conversation.  The act of running side by side without the intimidation of eye contact, creates an environment where it’s easier to talk freely and openly.  Some of our closest friendships arise from spending hours pounding the pavement alongside, talking about our life concerns, daily happenings and experiences.  Not only do these conversations clear our minds of clutter, they also help the miles fly by.
  3. Variation: Running with a buddy can provide a wealth of knowledge.  Everyone has their favourite running routes and more often than not, they’ll be different than yours.  Not only can you learn new running routes, but they may have different variations of workouts that could enhance your training.  Providing insight to new recovery modalities, articles, recipes, problem solving techniques, support in personal anecdotes, and cool upcoming events are a few of the benefits of a training partner.
  4. Performance: When running alongside someone, it’s an instant motivator.  Training with someone who is slightly faster pushes you to work harder to keep up, which can improve your performance.  Be careful to choose a comrade who isn’t too much faster so you aren’t pushing too hard and putting yourself at risk of injury.  An even-paced partner is ideal as it’s easier to work off of each other.  Not every day is going to be a good day for both of you, so on the days you’re feeling sluggish, they’ll be there to help pull you through and vice versa.  Plus, they won’t let you slack during a workout when they know you should be there stride for stride.  Everyone loves a wingman.
  5. Safety:  Like the old saying goes, there’s safety in numbers.  This is especially true for runners.  On dark morning and evening runs, it’s always better to have someone with you.  There are too many times where runners go out by themselves with their headphones in and are completely oblivious to those around them, and the potential safety risks.  Stick to familiar routes during the times where there aren’t many people around and plan to run with someone. Also, if you fall or get injured, someone will be there to help you get back home safely.

Looking for groups to run with? Check out of Q & A sessions with of some of the Vancouver Run Crews for an idea of which group might be a good fit. RunGuides.com also has a great list.

Feb 16 2017
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Avoiding the post-race blues

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Post-race blues are commonly experienced after any big goal has been accomplished.  From running your first 5k, to obtaining the elusive Boston Qualifying time, there’s a lot of time and effort that goes into the buildup for a race.  The same questions bounce around in everyone’s head: “What now?”; “What’s next?”; and “Do I want to do this again?”.  Similar thoughts and feelings are experienced when a race is unexpectedly cancelled.  All the hard work and effort that was focused on this one event can feel as if it was all for naught.  So when a race doesn’t go according to plan due to poor pacing, subpar weather conditions, or injury, it leaves people disgruntled, especially when it’s something out of their control.  If this is something that sounds familiar, here are a few ways of getting over the post-race blues:

  1. Debrief.  After any race, it’s always a good idea to go over the pros and cons from the race.  Start by listing off the good things that happened as it’s instinctive to leap onto what went wrong.  When analyzing the problem areas, you’ll learn about what did work, how to rectify any problem areas, and what you can do to improve next time around. Write down these notes, and visualize how to make the next training cycle better, faster, and more fun for smoother sailing into the next event.
  2. Set a new goal. Once a race is said and done, it can be hard to find the motivation to run again. Having just put your body through months of training, your body requires ample recovery time post-race and this is the ideal time to set a new goal.  There are so many great races throughout the year that signing up for a race in a different distance, city, or sport is an easy way to keep the training momentum going.
  3. Mix it up. After debriefing, the dos and don’ts that were experienced can spark some training changes when building to the next race.  Incorporate different training regimes like spin classes, strength sessions, and swimming, or find a group to train with that may provide new ideas for different running routes and workouts.  By keeping training fun and exciting it helps to keep the motivation up, and the blues at bay.
  4. Keep things in perspective.  Things typically happen for a reason. The reason may be unclear initially, but when you look back down the road there are things that point out why something did or didn’t work out as you had planned.  It’s important to remember that although sacrifices are made to execute a training cycle properly, there is a lot more to life than that one race.  This isn’t meant to downplay any goal that’s been achieved, big or small, it’s just a way to keep it in perspective.  At the end of the day, friends and family will be cheering and supporting you no matter the outcome; there will always be another race to sign up for, and you’ll have learned something about yourself that you didn’t know before the journey began.

Post-race blues are likely, but not inevitable.  Keep moving forward, sign up for your next event, and keep that training routine rolling!

Looking for your next event? Find the next Canada Running Series event near you!

Feb 06 2017
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Intro to Foam Rolling

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Foam rolling is well-known in the running world, and for good reasons. Essentially it’s like having a personal massage therapist at home, that can benefit your running in so many ways. Training and hard workouts can cause little tears in your muscles that then rebuild to make muscles stronger. Sometimes these adhesions bunch together forming knots that can limit the movement of the muscle, thereby putting it at risk of injury. Foam rolling can help to break down these knots and return your muscle to full function. Rolling isn’t limited to the rehabilitation of injured muscles; it can be a beneficial tool in every aspect of training:

  • Boost your workout.  Maintaining fluid muscles contractions can enhance their mobility, range of motion, and improve posture while sitting, standing and moving around.  Improving general muscle function will translate into better workouts by having the muscles function at their full potential.  Foam rolling as part of warmup will helps to prime the muscles for the workout by increasing blood flow to the muscle and reducing muscle tightness that could negatively affect running form.
  • Reduce muscle soreness. We’ve all be victims of delayed onset muscles soreness (DOMS) which is the pain and stiffness in muscle that occurs from lactic acid buildup after hard workouts or an activity your body isn’t accustomed to.  Incorporating foam rolling into your cooldown can help to increase blood flow to the muscle, flushes out leftover lactic acid, primes the muscles for light stretching and helps your muscles repair.
  • Prevent injuries.  A lot of running injuries can come from having tight muscles that pull on joints and cause imbalances.  Rolling before a workout can help to remind the muscle to relax and reduce any compensation from excessively tight muscles.  Plus it’ll ensure that all the proper muscles are being used throughout the activity.

When using a foam roller, these are some general tips to keep in mind:

  • Roll back and forth over the targeted area for 30-60 secs.
  • If there is an exceptionally tight spot (aka a trigger point), work on the knot/adhesion then move onto a different area.  Return to the original tight spot to work on the muscle once it’s had a chance to relax.
  • Refrain from rolling over bony areas such as your knee caps.
  • If you have an injury, be cautious rolling over the affected area.  Too much direct pressure could worsen the issue.  Instead roll the areas around the injury to help loosen the surrounding muscles.
  • “Hurts so good” sensations are acceptable, but any pain that causes you to wince is best to avoid.

Here are the top 5 areas for runners to roll and how to do it:

  1. Quads:
    1. With both quads on top of the rollers, support your weight with your hands on the floor.
    2. Utilizing your arms for leverage, move the roller up and down the entire length of the quads being careful to avoid the kneecaps.
  2. Calves:
    1. Place both calves on top of the rollers and place your arms behind you to support you in a seated position.
    2. Move your hips back and forth to move the roller along the length of your calves.
  3. Hamstrings:
    1. Either place both hamstrings on the roller, or for a more intense roll cross one leg over the other with the roller under the lower hamstring.
    2. Using your arms as leverage, move your hips back and forth (similar movement to when you roll your calves) to move the roller along the entire hamstring.
    3. If doing one leg at a time, switch sides and repeat.
  4. IT Bands:
    1. Lying on one side, rest your hip on the roller.  Using your arms to support you, bring the opposite leg into a position that helps support your body weight.
    2. Slowly move your body along the roller around where the seam on the outer side of your pants would be.
    3. If it’s especially tender, don’t roll directly on the IT Band and focus on rolling the outer edges of your quads and hamstrings by slightly tilting your body forwards/backwards on the roller.
    4. Switch and repeat on the other side.
  5. Glutes:
    1. The glutes are a big contributor to injuries in runners.  Essentially using the same form as the IT Band, place one butt cheek on the roller and move it back and forth from the hip into the quad/hamstring region.
    2. Switch and repeat on other side.

Useful videos on technique can be found on YouTube for further guidance.